How to Soak Grains: Easy, Quick, and Essential

I've been somewhat distressed recently to learn how important it is to soak grains. Evidently this is how our ancestors have been preparing grains for a long time, and for good reason. The phytic acid in grains interferes with absorption of zinc, calcium, and other minerals, the lack of which are behind such common American diseases as osteoporosis and depression, as well as PMS, fatigue, and memory loss. In fact, zinc deficiency is the fifth leading risk factor for disease in the developing world.

So. I have embarked upon a grain-soaking pilgrimage that started when Ken Immer Changed My Kitchen. He showed me how easy it was to soak quinoa, and I have been doing so ever since.

Recently a food therapy client communicated some apprehension about starting this practice, so I came up with a quick step-by-step process to show you just how easy soaking grains can be.

1. Measure out the amount of grain you want to soak: 1, 2, or 3 cups.
2. Put grain in a wide (rather than tall) container, preferably glass but plastic also works, so that grain is spread out as much as possible.
3. Cover with filtered water until the grain is covered by at least 1 inch. You may need to stir the grains around so that they sink.
4. Seal and refrigerate up to 2 weeks. Cooking time reduces the longer you soak; after about a week, cooking time is reduced by about half.
5. Whenever you want to cook some grains, measure out the amount, rinse in strainer, and cook normally, with reduced cooking time.

I have also tested this with rye berries and amaranth to great success. (Rye takes 3 hours to cook when unsoaked; after soaking it took approximately 30 minutes!) I'm going to try it with brown rice next, which is especially high in phytic acid. Other grains to try are kamut, millet, barley, bulgur, spelt, and wheat berries.

The Nourished Kitchen also has a lot of information on soaking grains, including this wonderful Soaked Oatmeal recipe that I'm excited to try. Oatmeal always makes me feel yugh after I eat it, so I'll let you know if soaking it makes a difference. She even has information on soaking and sprouting flour, and maintains that fermentation of grains is even more effective at making the nutrients bioavailable. I'll do another post on sprouting and fermenting.

Ken Immer Changed My Kitchen

Recently Ken Immer of Om Cooking, vegan chef and creator of that awesome gRAWnola, came to my house—and more importantly into my kitchen.

The reason I'd called Ken was because of one sentence on his website:

How many times have you gone to the grocery store, only to come home with "nothing to cook!"

As much as I hate to admit it, that is exactly how I feel a lot of the time. Here I am, supposed to be this champion of home-cooked food, and my diet frequently consists of Annie Chun's noodle bowls, Amy's burritos, and happy hour specials at Pearlz.


(Go to minute 2:50.)

To be fair, these are all fairly healthy choices, and for breakfast I often saute up some greens and pair them with a piece of Ezekiel bread and poached eggs. But that takes a long time! I want a quick breakfast! I want inspiration! I want ease!

I communicated all this to Ken. And he didn't start pulling items out of my pantry. (I don't think he even looked at it, though he did view the fridge, at which point I realized how long it had been since I cleaned the condiment drawer.)

Instead, he listened.

He listened to what I wanted, what I was struggling with. And then he gave me some very awesome, very simple advice.

Ken gives everybody different advice. He told me that one of his clients simply needed to change his track lighting to make a huge difference in his willingness to cook. I was immediately excited to start sprouting (I did the next day), to go grocery shopping (I did that night), and to cook--I made red curry chicken with quinoa and frozen veggies the next night, using my new condiments, and it lasted me for three meals. And finally I made sprouted breakfast quinoa with coconut milk, maple syrup, and cinnamon. And it was quick! And delicious!

Charleston Magazine featured Ken in its April issue. I highly recommend you check out that article and read about the benefits of raw foods and how to make Thai Lemonade, Kale-Arame Slaw, and Sprouted Quinoa with Balsamic Grilled Veggies. YUM!

And then I highly recommend you contact Ken and get him to come over for some nutritional planning. For $65 he changed my cooking habits, my grocery shopping, and my life.

10 Foods You Should Always Have in Your Pantry (that you probably don't)

These are not in any particular order, and obviously, this list is far from complete. However, if you have these pantry staples at all times, you’ll have the basis for a tasty, healthy meal once you add fresh vegetables and protein.

1. 1. Coconut oil

Unlike olive or vegetable oils, coconut oil is safe for cooking at high temperatures, along with butter. It is a source of healthy fat and does not flavor foods with a coconut taste.

2. Kombu seaweed

These long strips of dried seaweed contain valuable minerals that are missing from our soil and from iodized salt. The best way to cook with kombu is to add it to a pot of rice or other grain that soaks up water, or to soup. Once the rice or soup is done, discard the seaweed; the minerals remain behind. Add kombu to the following recipes:

· Golden Rice

· Spring Chicken Soup

3. Quinoa

This grain (pronounced keen-wa) is gaining popularity, and rightly so. It’s got a delicious, fresh flavor and a unique texture—and it’s a complete source of protein. Quinoa can be substituted for almost any grain in almost any recipe. It should be rinsed thoroughly before cooking.

· Quinoa Tabouleh (now that summer’s here, this is a refreshing, and easy recipe)

· Try these Quick Serving Ideas for quinoa.

· Quinoa Kitchen

4. Coconut milk (full-fat)

The natural milk replacement, coconut milk can be used in smoothies, over cereal, even in coffee! It’s a great liquid base for cooking meat along with some well-placed spices.

· Brazilian Chicken (ignore the “light” in front of the coconut milk)

· Thai Kitchen brand recipes

5. No-salt-added canned beans

If you have time and foresight to soak dry beans overnight, great! If not, a no-salt-added canned bean is a great basis for a meal, whether it be chili, tacos, huevos rancheros, or your own concoction.

· Three Bean Tacos are a great summer meal. Add some sautéed kale instead of iceburg lettuce.

· Quinoa, Mango, and Black Bean salad gets you double points!

6. Brown basmati rice or wild rice blend

Brown basmati rice has a richer flavor than regular old brown rice, and it’s full of nutrients. To break down the phytic acid in rice that saps calcium, soak rice for an hour before cooking, then detract 10-20 minutes from cook time.

· Coconut rice is a great side to accompany Indian or Thai food.

· Brown Basmati Pilaf

7. Canned salmon (wild Alaskan)

Salmon is a great way to get omega-3s—and some variety from tuna. Recipe ideas are salmon patties for breakfast, curried salmon salad for lunch, and salmon meatloaf for dinner.

· Salmon Patties (try using oat bran instead of bread crumbs)

· Curried Salmon Salad

8. Stevia

Stevia is a natural, plant-based, calorie-free sweetener that has none of the acid-producing effects of sugar. The best form is Stevia in the Raw, which is less processed. Check out their Recipe Section. You can use stevia in everything from beverages to desserts to sauces.

9. Rice noodles

Rice noodles are a great gluten-free substitute for regular pasta. You can get spaghetti or linguini thickness. Add your favorite pasta sauce (be sure to check the ingredients label for soy oils and high-fructose corn syrup) or try one of the recipes below.

· Vietnamese Rice Noodle Salad. Try a different sweetener with this recipe—stevia, maple syrup, local honey, or sugar in the raw.

· Tofu Stir-fry. Be sure to use coconut oil instead of canola oil in this recipe, and again, a sugar alternative is a good choice.

10. Almond butter

Since many people are allergic to peanut butter, almond butter is a great substitute for sandwiches and recipes.

Other resources:

http://www.nourishingourchildren.org/

· This site should be named “Nourishing Ourselves.” Great for adults as well as kids!

http://www.realsimple.com/food-recipes/index.html

· Recipes are great for families, though they do include vegetables oils and packaged foods in some recipes. You can sign up for a daily recipe e-mail. Use or delete!

http://www.realmilk.com/where4.html#sc

· Sources for raw milk in South Carolina.

http://www.eatingwell.com

· The site of the magazine by the same name, this site contains whole food recipes.

http://nourishedkitchen.com

· A gourmand’s health dream.

http://nourishingyoursoberself.com/

· Focuses not only on drugs and alcohol but caffeine and food addictions.